Dr. Duane Scotti is a Connecticut-based running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner. A leader in the rehab and running community for 20+ years, Duane is truly living his passion educating runners that they don’t necessarily have to stop running to get over a running injury. We first had Duane on the show in episode 66 to discuss his blueprint for staying healthy as a runner, and it was so popular that we decided to continue that conversation by going deep on the topic base training. Off-season is the best time to lay the groundwork for reaching new heights in your next training cycle, and for many of us in colder climates the off-season is officially upon us. In this episode we cover:The definition of base trainingHow to build aerobic capacity through easy running and “spice things up” with some fast runningThe importance of strength training – & jump training – and how to structure these workoutsWhy a bootcamp class probably isn’t the best bang for your strength training buckWhy now is a great time of year to focus on good nutritional habits.Not only is Duane a wealth of knowledge, he’s also on his own running journey. We open by hearing about his second marathon, which he recently completed in Hartford. He had several powerful takeaways from that experience on his own podcast, which we've linked up in the show notes. Connect with Duane:SPARK Physical Therapy: Sparkhealthyrunner.comHealthy Runner Podcast Healthy Runner Facebook GroupInstagram: @sparkhealthyrunnerSPARK Your Training YouTube ChannelResources we discussed in this episode:Episode 66 with Duane on Inspired Soles Duane's Hartford Marathon Race Recap on the Healthy Runner podcast Connect with Carolyn & Kim:Kim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's website (sign up for her free weekly newsletter on the homepage)We love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.